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super bowl 2013 rotator

This year I am SUPER excited for the Superbowl, my home team, the San Francisco 49ers, are playing (and going to WIN!). Not only that, but I love a good football party. Sharing time with people you enjoy, delicious food, and unforgettable commercials – its always a good time.

Unfortunately, along with the fun of the party comes lots of calories and sitting (not really a winning combination).  According to an article in the USA Today, Super Bowl parties are second to Thanksgiving when it comes to the number of calories consumed.  If we are not careful, we could eat our daily intake of calories, doubled, during one super bowl game.

DO NOT FEAR!!!!

I have created a healthy, happy superbowl guide to help you. Below are my choice football party recipes and a workout to get you game day ready. You might be surprised how delicious choosing a healthier celebration feels and you’ll feel so good you’ll have ample energy for the after parties.  These resources you can prepare a game day plan that wins all around. Have fun, be safe, and GO NINERS!

Caroline’s Healthy, Happy Superbowl Guide.

SuperBowl Recipes. Plan ahead and cook up a few nutritious recipes so that you have something healthy to serve at your party. Here are a few of my favorites:

kale_3

Caroline’s Crispy Kale Chips

Ditch the Doritos and put out a bowl of these (healthy) bad boys instead. To make them, simply wash kale, dress with olive oil and a bit of sea salt, and roast in the oven until crunchy and crispy.

Prep time:  10 mins

Cook time:  20 mins

Total time:  30 mins

Ingredients

1 large bunch of kale (I used the curly kind)

1 tablespoon olive oil

sea salt

Instructions

  • Preheat oven to 300 degrees F.
  • Wash kale, remove the inner rib or stem, and tear into chip-size pieces. Make the pieces a little larger than you want the chips because they will shrink.
  • The kale must be thoroughly dried. I ran it through a salad spinner, laid it out on paper towels for 5 minutes, and then ran it through the spinner once more.
  • Put the kale pieces in a gallon plastic baggie and add the olive oil. “Massage” the kale to ensure that each piece has a coating of oil.
  • Arrange the kale in a single layer on a large baking sheet lined with parchment paper (or you can place them right on the sheet). You may need a to use more than one sheet or bake in batches.
  • Sprinkle with sea salt. Use a bit less than you think you need because the kale shrinks and the salt intensifies.
  • Bake for about 20 minutes, until the kale is crisp and slightly browned.
  • Enjoy!

Notes

If the chips last more than 5 minutes (mine never do) you can store them for 2 days in an airtight container or bag. Make sure they are cooled thoroughly before storing.

sweet-potato-fries-31

Baked Sweet Potato Fries with Rosemary  ( adapted from FeedMePhoebe)
Makes 2-4 servings

Ingredients
1 large sweet potato (about 1 pound)
2 tablespoons olive oil
2 tablespoons loosely packed fresh rosemary leaves
1/2 teaspoon sea salt
1/2 teaspoon paprika

1. Preheat the oven to 450 degrees F. Line a baking sheet with parchment paper.

2. Toss the sweet potatoes in a large mixing bowl with the olive oil, rosemary, salt, and paprika until well incorporated.

3. Arrange the sweet potatoes on the baking sheet in an even layer. Bake in the middle of the oven for 20 to 30 minutes, redistributing once during the cooking process, until browned and crispy. Allow to cool slightly – they will get even crisper and firmer as they come to room temperature.

Serve the fries alongside ketchup, lemon aioli, and perhaps a turkey burger, if you’re feeling frisky.

Eat-Clean-Vegetarian-Chili

Root Vegetable and Black Bean Chili (Gluten/Dairy Free from FeedMePhoebe)
Makes 10 servings

This chili is the perfect earthy blend of sweet and spicy. If you want to get even more rich flavor out of the vegetables, roast them until they are nice and caramelized and then add them to the stew. You’ll cut down on your stove-top cook time, and the extra step is worth it. If you can’t find chile negro any mild dried chili will work here.

Ingredients
2 ounces dried chile negro
4 cloves garlic, minced
1 bunch cilantro
Olive oil
2 large onions, diced
4 large carrots, peeled and diced
Sea salt
2 tablespoons ancho chili powder
2 tablespoons cumin
1 tablespoon oregano
3 28-ounce cans fire roasted tomatoes
1 sweet potato, peeled and diced
4 small parsnips, peeled and diced
4 cans black beans, rinsed and drained

1. Place the chiles in a bowl and submerge in boiling hot water. Soak for at least 20 minutes, up to an hour. Remove the chiles from the water, reserving the liquids. Rinse off the seeds and skin and discard along with the stems. Place the cleaned chiles in a small food processor along with 1/2 cup of roughly chopped cilantro stems, the garlic, and 1/2 cup of soaking liquids. Puree until you get a fine paste, adding more liquid as necessary.

2. Meanwhile, heat 2 tablespoons of olive oil in a large lidded Dutch oven over a medium-high flame. Saute the onion and carrots until soft, about 5 minutes. Add the chili powder, cumin, oregano, and 1 teaspoon of salt. Cook until fragrant, about 2 minutes. You want the spices to get nice and toasted. Carefully pour in the tomatoes and bring to a simmer.

3. Add the sweet potatoes, parsnips, black beans, black chile paste, and remaining soaking liquid. Stir to combine and bring to a simmer, adding one or two cups of water if necessary. You want a soupy consistency, as the chili will thicken as it simmers.

Simmer, partly covered for 20 minutes, until the potatoes and parsnips are tender. Season with salt and cayenne pepper to taste. Simmer 5 minutes more. Ladel the chili in bowls and serve!

Brownies

Winning Brownies (Click HERE to get the recipe from the Gracious Pantry. )

What-Rules-Football

Superbowl Fitness: Caroline’s “Get in the Game WORKOUT CHALLENGE” 

Fuel your SuperBowl Sunday with POWER by getting your workout in before the first commercial. The below drills are designed to work on your strength, speed, stamina, and agility while burning calories and boosting energy. It’s a challenging series – as always, please check with a doctor before beginning any new exercise routine. And note: *You DO NOT need a football or access to a football field for these workouts. Just a positive attitude, a bottle of water, and some space! ; )

Running/Jogging Warm Up Drills. 10 minutes.

  • Easy jog 5 minutes
  • Walking Lunge. 20-30.
  • Butt kicks (kick your heel towards your butt)
  • Squat with side shuffle 1 minute
  • High Knees 1 minute
  • Plank with mountain climber knees 1 minute

“Make a Tight End”

Do 20-30 reps of each move. Work on keeping good form and strengthening your legs, core, and balance.

  • Basic Hip bridge. Laying on back bridge hips up into the air.
  • Squat with straight arms out in front of you. Focus on keeping shoulders down and core engaged.
  • Forward single leg lunge with knee raise (add hop if feeling feisty!). Do reps on one leg and switch.
  • Single leg side lateral lunge. Lunging one leg to the side keeping the other straight. Option to add a knee raise towards chest.
  • Plie squat with inner thigh slide. Squat with legs wide and toes pointed outward, bring heels together when you stand and separate legs wide to squat again.

Penalty ABS.

Perform each move for 1 minute with 15 seconds rest in-between.

  • V Ups.
  • Bicycle Crunch
  • Plank
  • Superman
  • Pushup

Cardio BURST: TOUCHDOWN 

Do each move for 1 minute with 30 seconds rest in-between.

  • Burpees. Feel free to add a pushup or squat jump!
  • “Football” run. Also known as “fast feet” : shake your booty and move feet out and in.
  • Squat hops with “touch down” arms. Squat and jump off ground reaching your arms up in the air in a “touchdown” signal.
  • Suicides. Sprint out 10-20 yards, squat and touch ground, sprint back ( you can also use distance measure like light poles, street meters)

Once through the circuit is GREAT – you can also repeat the above 2-3 times and go home with a longer workout.

This challenging all-levels circuit works the entire body, doesn’t require any equipment, and includes the perfect mix of strength and cardio exercises. It’s a winning combination – you’ll feel like such a rockstar when you’re done you might need your OWN halftime show. Leave a comment below if you  complete the above challenge and let me know how it went. Cant wait to congratulate you on your efforts!

Wishing you a safe and fun SuperBowl celebration. Now get focused, put on your game face, and get ready to “BRING IT”. Im positive you’ll have a healthy, happy Superbowl. TOUCHDOWN!

GO 49ers!

Caroline

P.S. There is still time to DONATE to CYCLE for Survival fundraiser and the Memorial Sloan Kettering Center. This is my third year riding in Cycle for Survival and I truly feel the event has a tangible, powerful impact on those who are affected by rare cancers. My goal is to get as many people as possible to donate $2 dollars to 1.) Raise awareness of the cause and 2.) Raise money for rare cancer! If you would be open to lending your support, you can donate to my ride HERE. Thank you for all of your help in doing good things in the world!  

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It can be hard to make time for exercise and healthy eating during the holidays, but taking care of yourself makes spending time with your loved ones much more fulfilling. After all, when it comes to enjoying the most out of the season, what could be more imporatnt than your health? You want to THRIVE this season not just survive; and that simply all comes back to what you eat, what you drink, and what you think.

Start where you are. Do what you can. Focus on progress not perfection.

As a holiday gift to you, I thought I’d gift you a quick, effective workout you can do over the winter break while you are enjoying vacation time. Perfect for when you are traveling or working out from grandma’s home, this fitness routine doesn’t require any equipment and can be catered to all ability levels. It’s all tied up with a pretty playlist to keep your workout motivation fired up in the winter cold. Leave me a comment below if you enjoy the workout, playlist, or both!

Caroline Jordan Fitness Free Circuit Training Video. 10 Minute Total Body Routine

Caroline Jordan Fitness Winter Break Workout Playlist:

Wishing you a happy holiday filled with health! Looking forward to sharing another great year with you 🙂

With Gratitude,

Caroline

 

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Cold temperatures, less sunshine,  and a jam packed holiday schedule of events make finding winter workout motivation extremely challenging. To give you a little extra fitness mojo, I thought it’d be helpful to give you upbeat music to sweat to.  There’s nothing more motivating than catchy tunes that make you want to move. Included below is my “Listen & Burn” Holiday Playlist for the season. Download, turn up the volume, and GET MOVIN!

Caroline’s Listen & Burn Holiday Workout Playlist 2012

You can check out some of my past playlists HERE for some suggestions that might help you workout stronger. What is your favorite  workout song for the season? Leave your top hit as a comment below, I need more music for my spotify playlists too!

Have a great week and till next time… Keep shining 🙂

Caroline

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If you wait for perfect conditions, you'll never get anything done. Life isn't about waiting for the storm to pass, its about learning to dance in the rain!

If you wait for perfect conditions, you’ll never get anything done. Life isn’t about waiting for the storm to pass, its about learning to dance in the rain!

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How You Will Feel After Winning This Workout.

This past weekend the San Francisco Giants won the World Series Championships. Being a local this event was exciting and a cause to celebrate. I am so happy for my city, the team, and the community. Some might think it trivial or call it “just baseball”, but the win made me feel more connected to this town. It made me proud to be a San Franciscan.

I have lived in San Francisco for almost 5 years and have loved the experience. Its a romantic city, full of character, history, and natural beauty.  Excluding the foggy summer moments, I feel my life has been pretty blessed living here (I mean how could it NOT be when the Golden Gate Bridge is in my back yard?!). When I first moved to the city there were a few things I quickly learned; like the need to dress in layers and the difference between the diverse collection of neighborhoods (the Marina and the Mission could be considered two different worlds!). I also learned that in San Francisco theres really no such thing as walking. In this city there are two forms of commuting by foot: running and hiking. There are so many hills in the little 7 x 7 landscape that a “walk” isn’t much of a leisurely stroll but rather an interval incline circuit with incredible views. The terrain is enough to make anyone’s heart strong and butt toned. I still remember my first few weeks living in the city, just the addition of my walk to work allowed me to sleep like a baby by the bay!

The unifying energy of the GIANTS sweeping win put me in the San Francisco spirit and I thought it would be appropriate to post a HILL workout for this week’s post. This circuit is appropriate for all levels and can be modified or intensified to meet your needs. As always, please check with a doctor before making any fitness changes and honor your body and it’s injuries. Some tips: if you choose to perform the workout on the treadmill, make sure to keep a TIGHT core, take deep breaths and strong strides. Throughout the workout, occasionally look at your hands and make sure they aren’t clenched into fists. That’s wasted energy you could be using on your legs, your breath, your heart- all of your major muscle groups. Keep your fingertips nice and loose and your face relaxed. Its also a good idea to avoid holding onto the hand rails as you’ll burn 30% LESS calories if you cling to the treadmill during your workout. Pump yourself up with one of my workout playlists, challenge yourself, and GO FOR IT.  Before you know it this quick 30 minute circuit will be OVER and you’ll feel sweaty and triumphant.

 

Caroline’s “I left my heart in San Francisco” Hill Workout

0:00 – 5:00 Warm-up pace, 3% incline (RPE 5-6)

5:00 – 9:00 Walk or jog, add resistance every 30 seconds (start at 5% incline and increase from there ending at a RPE 7-8)

9:00 – 13:00 Increase your speed (power walk or run), decrease incline back to 2.5 % (RPE 7)

13:00 – 17:00 Slow down speed to walk or jog, increase incline every 30 seconds (start at 6.0 % to max out RPE at 8)

17:00 – 21:00  Increase your speed (meet or beat last time). Incline 2.5 % (RPE 8)

21:00 – 25:00 Slow down pace to walk or jog. increase incline every 30 seconds (start at 7.0 % and hit RPE 9)

25:00 – 30:00 FAST pace, 2.5 % incline (RPE) 9

31:00 – 35:00 Cool down with an easy walk or jog

Take your time bringing your heart rate down after the circuit and STRETCH using this quick video routine: 

 

Looking to do your hill workout OUTDOORs? Check out my tips on Running Hills and the Hill Repeat workout that works wonders in my “Holy Hills!” post. 

 

 

 

 

 

Leave me a comment below once you’ve completed the workout and let me know how you do! And if you want to run some real hills, you are always welcome to come visit me in SF 🙂 Hope you have a wonderful week and cant wait to see you soon!!

 

GO GIANTS!

Caroline

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Group fitness classes offer encouragement, community, and positive energy that can keep you  motivated and help you achieve your fitness goals.  Not to mention groups are much more engaging than sweating solo and the camaraderie  from the other participants can increase the fun factor in your workouts.  But with millions of different group fitness instructor options, sometimes choosing the right class for you can be daunting. Finding the right instructor can make a huge difference in whether or not you enjoy group fitness and choose to make it  lifelong habit.

The best group fitness instructors make exercise fun and help you improve your conditioning by appropriately challenging you according to your fitness level. They also teach moves that help you get the most out of your workout and avoid injury by providing guidelines during class on how to correct your form.

But choosing the right instructor isn’t just a matter of trial and error. There are steps you can take ahead of time to ensure the instructor you choose is qualified and a good fit for your personality and fitness level. Here are my top tips to help you find your best group fitness instructor fit that will inspire and guide you to greater health and more fabulous workouts!

 

Check for Credentials

One of the first things to look for in a fitness instructor is certification from a nationally recognized certifying organization, such as the American Council on Exercise (ACE) or the American College of Sports Medicine (ACSM). That accreditation tells you the instructor you’re working with has the knowledge to provide you with a safe and effective workout.

The club where you work out should make sure their instructors hold appropriate credentials. But if you’re not sure, you can double-check by logging on to the ACE  or ACSM website or asking the club for a current list of instructor certifications. Doing your homework will ensure you have a teacher that’s qualified to guide you in safe, effective workouts.

Get References.

Ask other participants who’ve taken a class with a particular instructor about the class format and teaching style to decide whether a certain class would be right for you. Have they enjoyed the classes? Are there any drawbacks to be aware of?  Many reviews from other regulars will give you an idea of what to expect in your first workout with that particular instructor. Yelp can also be a good place to do some research online to discover other’s experiences. 

Find a TEACHER not just a leader.

Find an instructor who is a teacher—NOT just a leader. Really qualified group fitness instructors should be cueing form and imparting some information that’s valuable for you to take out of the room with you. Listen to what they’re saying, do their words educate and inspire you? When you can get a great workout AND learn about your body in the process, you’ve found a talented teacher. Heres a clue to help you:  A teacher has good information. A leader may just exercise in front or count a lot of reps.

Find an instructor who speaks your body language.

We all learn and follow in different ways. Some need to hear articulate cues, some need to visually see an exercise, or some may even need a hands-on adjustment to feel the exercise. All instructors motivate their groups in different ways. Its important to find an instructor who “makes sense” to you. It can be highly subjective. Consider it looking for a coach. Who’s going to get you to work harder for your very best results? Chances are you’ll know when you meet him or her after a few workouts.

Just DO IT .

Taking class is the only way to know if the fitness instructor is right for you. During the class, look for an instructor who:

  • Makes the class personal by making eye contact with you and others in the room.
  • Makes you feel welcome, comfortable, and tries to learn your name.
  • Offers modifications and intensity options to meet all ability levels in the room.
  • Makes exercise fun, engaging, and positive.
  • Focuses on improving health and energy, rather than appearance or fitting in “skinny jeans”.
  • Avoids comparing participants or “barking orders” and instead provides genuine acknowledgement for personal accomplishments.
  • Always puts your workout above his or hers. Its a BIG red flag if the instructor is more concerned with getting his/her workout instead of helping you get yours.

A good instructor will do all those things and make you feel mentally, physically, and emotionally happy.  If it’s your first time, consider introducing yourself to the instructor and asking him or her to keep an eye on you, especially if you have medical issues to consider. And always try a class at least twice to see if you really like it. No instructor should be judged by just one class. Everyone has off days and it’s never the same class every time. Give each instructor three classes to see if their style matches what you are looking for. Ask questions. Give feedback. And always give everyone a chance.

Most likely when you find the right instructor for you, you’ll KNOW. A light bulb will go off in your head and you’ll think, ” OH WOW! This is the most amazing class ever! Why haven’t I taken this class before?!!?”. When you find your group fitness fit you’ll be smiling LONG after taking the class. Its a good sign when you can’t wait to go back.

The connection you make with your fitness instructor can be life altering. I am a better person because of my time sweating with Shannon Fable, Stephanie Snyder, Jay Blahnik, Erika Quest, and Buddy Machua. These teachers went above and beyond helping me with my physical strength…. they changed my life simply by being in it.

Do you have a favorite fitness instructor who has helped you grow stronger? Leave your favorites as a comment below – share your referrals and we will all get a chance to take class with top notch teachers!

Hope to see you all in class soon! Till then… keep shining 🙂

Caroline

 

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If the phrase “Oh, my aching back” is part of your vernacular, you’re not alone. Back pain is the second most common neurological ailment in adults (headaches come as a close first). Lucky for you there is a simple (and free!) aid to help relieve and prevent back pain: exercise. Not only does movement help decrease lower back pain, but it may also speed recovery, prevent re-injury, and enable you to enjoy a long life full of activity. Taking proactive steps to prevent or treat lower back pain is easy and can be done at home without any special equipment.

Exercises that may help reduce or prevent back pain include:

    • Aerobic exercise: to condition your heart and muscles, maintain health, and speed recovery. Walking, cycling, and swimming are great back happy cardio options.
    • Strength: with a focus on the back, stomach, and leg muscles.
    • Stretching: to keep your muscles and other supporting tissues flexible and less prone to injury.

Things to avoid to keep your back happy:

    • Straight leg sit-ups.
    • Bent leg sit-ups or partial sit-ups (curl-ups) when you have acute back pain.
    • Lifting both legs while lying on your back (leg lifts).
    • Lifting heavy weights above the waist (standing military press or biceps curls).
    • Toe touches while standing.

Its important not to let the fear of more back pain keep you from trying gentle activity. Exercise is the remedy to healing your body. Too little activity can lead to loss of flexibility, strength, endurance, and actually cause more pain. With permission from your doctor, a gentle program of cardiovascular and strength exercise can help ease your aching back and help you on towards health.

Ive created a simple 10 minute physical therapy workout to keep your back happy. These are a few exercises will help strengthen and stretch the areas that need it most and help you on towards optimal spinal health. Aim to work through the routine twice focusing on quality and moving slowly with control.   As always, check with your doctor or physical therapist before starting a fitness routine. Honor your body and if anything doesnt feel right stop immediately.

Caroline’s Happy Back Workout Routine

Strength

  1. Birddog (Opposite Arm and Leg Extension): Strengthens muscles running down sides of spine, back of shoulders, hips and buttocks. Begin on all fours, hands directly under your shoulders and knees directly under your hips. Keep head aligned with spine (to help avoid tilting head, look at floor).  Keep buttocks and abdomen tight. Do not arch the back.  Lift one arm up and forward until it is level with torso; simultaneously lift the opposite leg in the same manner. Keep arm, spine, and opposite leg aligned as if they are forming a tabletop. Balance yourself for 5 seconds then slowly return to starting position. Switch sides and repeat. Do 10-12 repetitions 2-3 sets.
  2. Plank: Lie face-down on the floor with your legs together, forearms close to the torso, and toes perpendicular to the floor as if you’re going to do a push up. Lift your body using your abdominal muscles and your arms, until it’s in a straight line from head to toe, and the only things touching the floor are your toes and your forearms. Hold this position for as long as you can, working up to three minutes at a time. Click HERE for more of my perfect plank tips. 
  3. The Bridge: Strengthens several core muscle groups – buttocks, back, abs. Lie flat on your back with the knees bent at a 90-degree angle, feet flat on floor. Tighten abs. Lift your butt off the floor keeping your abs engaged. Your shoulders to knees should be in straight line. Hold for a count of five. Slowly lower buttocks to floor. Do 2-3 sets of 12-20 reps.
  4. Side Plank: Roll to the side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged, and hang tight for 30-60 seconds (or as long as you can stomach!).

Stretch

1. Kneeling Hip Flexor Stretch. Kneel on mat. Bend right leg and place right foot ahead of you on floor, knee lined up over ankle. Left leg (knee to toes) remains on floor behind you (place a cushion under the knee if mat does not provide enough cushioning). Keeping back upright, press pelvis forward slightly – until you feel a stretch in the front of the left hip. Do not extend knee beyond toes. Tighten left buttock and tuck the tailbone under to increase the stretch and or move your left knee further back. Remember to keep back upright. Hold stretch for 30 seconds. Switch sides and repeat.

 2. Lying Piriformis / Glute Stretch. Lie on back with legs in air, knees bent at 90 right angle. Place left ankle just above right knee. Grab the back of your right thigh and pull legs toward chest until you feel a stretch in the left glute. Hold for 30 seconds. Switch sides and repeat.

 3. Knee-to-chest stretch. Lie on your back with your knees bent and your feet flat on the floor. Using both hands, pull up one knee and press it to your chest. Hold for 15 to 30 seconds. Return to the starting position and repeat with the opposite leg. Return to the starting position and then repeat with both legs at the same time. Repeat each stretch two to three times — preferably once in the morning and once at night.

When you are pain free and ready to continue your lower back strengthening program with a more challenging routine, feel free to try out my latest 10 minute hip and core circuit. These exercises will continue to build your core strength to help you stay active and pain free for life!

 

Do you have a favorite exercise that helps strengthen your body towards health? Leave me a comment below if you enjoy these videos or have a favorite exercise move to share! Hope you have fun with these workout videos and enjoy a healthy, happy back for life!

See you soon… till then, keep shining!

Caroline

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It’s the beginning of Fall and your schedule is busier then hell. You’re working long hours, traveling lots, and juggling 10 million responsibilities at once. You have no time for a workout, right?

Got 20 minutes?

For those of you who workout with me in San Francisco you know, it doesn’t take a lot to see major muscle results. By learning how to work out smarter you can squeeze fitness into even the busiest fall schedule and stay on track with your health goals. This workout is inspired by my Body Precision group fitness classes at EQUINOX Pine Street. Its a series of functional, body weight exercises at an intense pace to help you build muscle and burn calories in under 20 minutes. This versatile workout requires no equipment and only a few feet of space, so your makeshift gym can be a hotel room, a park, or even the beach. The best time to prioritize your health and feeling your best is RIGHT NOW. The more whole and healthy you are the more FULLY you can enjoy your life this Fall. Below is my “Get Fit Fast” Fall Workout to help you make time for exercise and make it through the season feeling your best.

Caroline’s “Get Fit Fast” Fall Workout.

6 exercise moves:

 Move #1: Jump Squat. Stand with your feet wider than hip-width apart, toes pointed slightly out. Keeping your chest upright and core tight, bend your knees and sit your hips back, extending your arms straight in front of you at shoulder height. Press through your heels to jump as high as you can off the ground, swinging your arms behind you  That’s one rep. Land softly and immediately lower into your next squat.

Move #2: Crossfit Situp. Lie faceup on the floor with a folded towel under your lower back, soles of your feet together knees open to the sides, and arms overhead on the floor. Brace your core and sit up, reaching your fingers toward or past your toes. Slowly return to start.

Move #3: Burpee. Bend your knees to place your hands on the floor underneath your shoulders. Jump both feet behind you, bending your elbows to lower your body to the floor. Quickly reverse the motion, then jump straight up and clap your hands overhead.

Move #4: Triceps Dip. Sit on the edge of a bench or chair and place your palms facedown next to your thighs, fingers gripping the edge. Place your feet on the floor in front of you, knees bent. Keeping your arms straight, scoot forward until your hips and butt are in front of the seat. Bend your elbows and lower your hips until your upper arms are parallel to the floor. Push back to start.

Move #5: Lunge Hop. Step your right foot forward and bend both knees to 90 degrees, keeping your chest upright and core tight. Bend your elbows to 90 degrees, raising your left fist toward the ceiling and lowering your right fist toward the floor. Jump as high as you can, switching your arm and leg positions in midair and landing in another lunge. Continue quickly alternating.

Move #6: Pushup. Place your hands shoulder-width apart on the floor and extend your legs behind you. Your body should form a straight line from head to heels (a). Lower your body until your chest touches the floor, keeping your elbows close to your sides (b). Push back to start, fully extending your arms.

Four Different Workout Routines:

Workout One: Count the Time. Do 10 reps of each exercise, moving from one to the next without resting. Complete as many rounds as possible in 15 minutes. Exercise order: Squat hop, Situp, Burpee, Triceps Dip, Lunge Hop, Pushup.

Workout Two: Countdown. Complete 60 reps of the first move, 50 of the second, 40 of the third, and so on, until you’ve worked down to 10 reps of the last exercise. Exercise order: Situp, Squat hop, Pushup, Lunge Hop, Triceps Dip, Burpee.

Workout Three: Go For Rounds. Do 12 reps of each exercise, moving from one to the next without rest. Complete five rounds and note how long it takes you to finish. Aim to do the workout faster next time. Exercise Order: Burpee, Triceps Dip, Lunge Hop, Situp, Pushup, Squat Hop.

Workout Four: Work the Reps Complete as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping. Rest one minute, then repeat the entire sequence two more times. Keep track of your total rep count (e.g., if you finish 20 lunge hops, start counting pushups at 21). Try to beat your grand total next time. Exercise Order: Lunge hop, Pushup, Situp, Burpee, Squat Hop, Triceps Dip.

Looking for other quick, effective workouts to make your workout time count? Check out these posts:

 

 

Whats one way you will make time for fitness this Fall? Leave your #1 on-the-go exercise tip as a comment below. Together we can inspire each other to be healthier.

Hope you enjoy the workout above and have a strong start to a fabulous fall season! See you soon… till next time, keep shining 🙂

Caroline

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